Saturday 130921

REMINDER: This weekend (and every weekend) all indoor classes at our 28th St. location ONLY (today’s CFE is in Central Park, details below). In addition, our next “How to CrossFit” seminar, The Paleo Manifesto, is TODAY, 9/21 @ noon.

All-levels WOD/Beginner WOD:
In a team of three complete: 2000 meter row, 100 overhead squats 95/63, 100 front squats 115/78, 100 back squats 135/93

Competition Team WOD:
Part A. Back Squat 3×3 reps
Part B. 10 minute AMRAP: 6 HSPU, 6/3 muscle ups, 6 OHS (105/75#) then 10 minute AMRAP: 8 burpees, 8 toes to bar, 8 box jumps (24/20)

CFE WOD:
2-4 1 mile repeats with 5 min rest in between
*I will help you determine the volume you will be running today
(Remember, we meet at 96th St. & Central Park West @ 9am)

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(Photo credit: Alex Robleto)

Here’s what’s on tap for Sunday’s classes:

All-levels WOD/Beginner WOD:
15 minute AMRAP: 5 power snatch 135/95, 10 kettlebell swings 32/24, 15 sit ups

Competition Team WOD:
REST DAY.